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GnomeYoga Original

Standing Balance

Find your centre like a gnome on a garden wall: steady, and a tiny bit smug.

8 poses 6 min Intermediate Balance & focus Warm-up · Flow · Cool-down

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An intermediate standing balance yoga sequence with tree, eagle, warrior III and half moon, bookended by grounding poses to build steadiness and focus.

What you need: A mat and a wall nearby for sneaky support. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 2 poses · 1 min 30 s

  1. Mountain Pose — yoga pose in Warm-upMountain Pose30 sSpread the toes. Pretend they are roots looking for water.
  2. Tree Pose — yoga pose in Warm-upTree Pose30 s · each sidePick one still spot to gaze at. Wobble, smile, return.

Flow 3 poses · 2 min 40 s

  1. Eagle Pose — yoga pose in FlowEagle Pose30 s · each sideWrap, squeeze, sit. A pretzel with excellent posture.
  2. Warrior III — yoga pose in FlowWarrior III25 s · each sideBody like a T, arms like wings. Fly low, fly calm.
  3. Half Moon — yoga pose in FlowHalf Moon25 s · each sideStack the hips and open like a crescent moon over the garden.

Cool-down 3 poses · 1 min 30 s

  1. Chair Pose — yoga pose in Cool-downChair Pose30 sSit back onto your invisible toadstool.
  2. Standing Forward Bend — yoga pose in Cool-downStanding Forward Bend30 sLet the head hang. Balance deserves a little nap.
  3. Mountain Pose — yoga pose in Cool-downMountain Pose30 sStand still and notice the tiny sway. That is you, alive.